Work Outs: April 4 – 10, 2021 (Golf Ball Spider)

I’ve been posting pictures of salamanders, slugs, scorpions, and of course spiders off and on and of these worthy, little critters my favorites (I don’t know why) are spiders. This short video of a spider was taken one town over from where I live. So far as what kind of spider it is, guesses include a Calisoga, which is a genus of spiders also known as “false tarantulas,” or perhaps Titiotus californicus. Someone else said it was a “redwood spider.” I’m not sure exactly but I do know I’ve seen a lot of these around and about so they are pretty common in our area.

I do like that the person, who took this short video, took a picture of the spider crawling next to a golf ball to give one a sense of scale. Enjoy!

When I was a child I used to keep pet spiders and that started when I found a spider that had apparently lost some of its legs and seemed crippled. So I set it up in a terrarium with the idea of giving it some kind of chance for a life.

Much to my surprise one day I thought the spider had died but in fact it had been hiding in its little spider burrow under a fish tank decoration and molted.* Not only did my spider friend present me with a fancy husk, it had grown all of its legs back.

Once the weather turned nice again, I released my rehabilitated friend back into the wild. I was sorry to do so but I thought the spider would have a better, if possibly much shorter life, living out in the world than in a cage.

I kept a scorpion under similar circumstances some years later and was pretty surprised when it turned out the scorpion, unlike the spider, didn’t grow its legs back. (At least that one didn’t.) My experience with the spider had caused me to assume it would.

Sun, April 4th: Calories: 2064, Protein: 109 g.

Mon, April 5th

  • Morning Walk: 3.35 miles, after which we did a little balance work.
  • Captains of Crush Gripper (Trainer, 100 lbs.):
    • (Set 1): Left = 6 mm x 5 reps, Right = Closed x 1 + 4 reps
    • (Set 2): Left = 6 mm x 5 reps, Right = 2 mm x 4 + 1 reps
    • (Set 3): Left = 4 mm x 4 + 1 reps, Right = 2 mm x 4 + 1 reps
    • (Set 4): Left = 4 mm x 4 + 1 reps, Right = 2 mm x 4 + 1 reps
    • (Set 5): Left 2 mm x 1 + 4 reps, Right = Closed x 1 + 4 reps
  • Pinch Grip Lift (Hub): I have never done this before so I worked up to a couple of sets holding 18.5 lbs. to see where I was at. The next time I do this I’m going to try a slightly different grip to see if it makes a difference.
  • I did a full body warm up with some dynamic stretching, indian club and mace work. Also also practiced an alternating hands version of the Swing & Catch with the 10 lb. mace.
  • Standing Leg-Assisted Pull Ups: 4 sets x 8 reps
  • Standing Ring Rows: 5, 7 reps; went to about 45 degree angle to make it easier and did 10, 12 reps
  • DB Curls: 25 lbs. x 4 sets x 8 reps
  • KB Russian Swings: 35 lbs. x 4 sets x 8 reps
  • Cross Body Hammer Curls: 15 lbs. x 4 sets x 12 reps (Added in some hand pronation on the last two sets.)
  • Face Pulls: 12.5 lbs. x 4 sets x 12 reps
  • I finished the work out with some stretching and yoga poses, including Cat-Cow, which is my current favorite.

Calories: 2178, Protein: 151 g.

I hope you enjoyed the video and pictures of Golf Ball Spider, who lives the next town over from us. The person, who took the video and extracted the pictures, kindly gave me permission to use them but declined a video or photo credit.

Tues, April 6th

  • Dead Bugs (2-ct): One set of 37 reps, then 63 reps (rest-pause as needed) = 100 reps
  • Full Squats: One set of 30 reps, then 70 reps (rest-pause as needed) = 100 reps
  • (Super Set):
    • Standing Cable Leg Curls (ea. leg): 20 lbs. x 4 sets x 12 reps
    • Standing Calf Raises: 4 sets x 20 reps
  • I followed along with the “30-Minute Recumbent Bike Workout” video on the Vive Health channel, which I’ve done a few times now over the past couple of months. During the workout the presenter has one get off the bike three times and do some squats. For my three sets I did 10 Cossack Squats for the first, 10 Leg Extension Exercise (each leg, Taekwondo) for the second, and finally 20 Front Snap Kicks (Taekwondo).
  • I worked a little on foot dorsiflexion with the cable machine and then did the Muay Thai “Front Teep” lesson on the globalmartialarts.university site.
  • I concluded the workout with some stretching and Yoga poses, including the Cat-Cow and Cobra poses, which both seem to do good things for my spine.

Calories: 2356, Protein: 162 g.

Wed, April 7th

  • Morning Walk: 2.33 miles. We concluded with a little balancing work.
  • I did two sets of the MV Workout with my 5 lb. mace. Then I worked on the Swing & Catch and Alternating Swing & Catch, kind of mixing the two together now that I’m getting better at doing it. As always I was careful not to swing the mace near my face.
  • Finally, I worked on the Muay Thai left jab and front teep using various targets (for the teeps), such as trees, one of the tires of our Land Cruiser (for low strikes) and practicing my footwork over various surfaces (rocks, pavement, leaves) and going up and downhill as well as the usual flat surfaces.

Calories: 2104, Protein: 151 g.

Thur, April 8th

  • Morning Walk: 3.33 miles. We concluded with a little balancing work. Calories: 2252, Protein: 124 g.

Fri, April 9th

  • Morning Walk: 2.19 miles. Afterwards, we did some balance work. Calories: 2321, Protein: 132 g.

Sat, April 10th

Calories: 2250, Protein: 106 g. (I lost 2 lbs. this week. My total loss thus far is 32.0 lbs.)


* My father varnished up the husk and I kept it in my room on a shelf for years. For all I know it might still be somewhere in my ancestral home though my old bedroom was repurposed a couple of years after I flew the nest, so it might have ended up in the trash.

For those of you who have the itch to watch a spider molt (speed up in places!), well, your wait is over.

Work Outs: March 28 – April 3, 2021 (Hoover Stew)

We saw this recipe for Hoover Stew from The Wolfe Pit and I thought it might be amusing to make a pot of it. As chance would have it I had all of the ingredients on hand, including some plant-based hot dogs, since my husband has been eating plant-based for quite some time now.

Apparently Hoover Stew was one of many pot luck type of recipes, popular in the United States during the 1930’s, where the idea was to feed a family very cheaply. It was named after the American president, Herbert Hoover, who was in office when the Great Depression kicked off in 1929, which was a worldwide phenomenon.

Kudos to hubby for repairing the handle on my favorite pot with J-B Weld!

I mentioned Hoover Stew to my mother and she said she had it and many variations like it under the common rubric of “Pot Luck Stew” where the ingredients were simply whatever was on hand. She said they called it “Mulligan Stew” if there was a lot of potatoes in it, which there commonly were since my grandparents grew potatoes commercially up until the mid-1980’s.

So it seems to me that this recipe for Hoover Stew is simply a base that can be varied greatly depending on what you have on hand. My mother said they most often had it with beef because hot dogs cost money while they had large quantities of beef because they raised cattle. I knew this because I ate much of this sort of thing growing up too, both because my mother had learned habits of frugality and because money was tight in our family, as it was for many, during the 1970’s.

I followed the recipe from The Wolfe Pit using the ingredients listed below, but you can add pretty much anything you think will work and omit anything you don’t like.

Ingredient List

  • 16 oz. box of Elbow Macaroni
  • Two 15 oz. cans of diced or stewed tomatoes (with juice, if any)
  • 15 oz. can of corn (with juice)
  • 15 oz. can of cannellini beans (with juice)
  • Eight hot dogs
  • Optional: Bouillon to taste. I used Better Than Bouillon brand “Roasted Garlic Base.”
  • Optional Wolfe Pit extra: Granulated garlic and onion to taste. Fresh would be good too, I bet.
  • Salt and Pepper to Taste. I also used Italian seasoning. (The video presenter instead used tomatoes that came with spices.)

How to Cook (more or less following Wolfe Pit directions)

  • Cook elbows for about half the time it says on the package. Drain but do not rinse.
  • Add tomatoes, beans, and corn to pot you cooked the pasta in as well as whatever spices you want to use.
  • Mix in pasta and hot dogs. The presenter just added them in cold, but I pan fried them first to give them some character.
  • Add some water if needed. The idea here is to have the finished product resemble something like a stew but not so much water that it is like a soup. Also, you’ll want to have some liquid to help finish cooking the pasta.
  • Simmer until heated throughout and pasta is done however you like it. (We like it al dente.)

We thought Hoover Stew wasn’t bad though I can see where it would be bland if one didn’t have some spices on hand. I might try making it again but instead of hot dogs using TVP. I think it would also be good with chicken, beef or pork and any kind of vegetables, such as say broccoli or cauliflower. Whatever you have sitting around, really. I’ve got the remains of a package of edamame that is just itching to go into a pot luck stew!

Sun, March 28th: Calories: 2596, Protein: 153 g.

Mon, March 29th

  • Morning Walk: 2.98 miles.
  • I spent much of the day doing yard work. I was tired enough that I decided to hold off on the weights until tomorrow. My hands were pretty warmed up though from all of the hacking, cutting, toting and hewing so I did some hand work.
  • Captains of Crush Gripper (Trainer, 100 lbs.):
    • (Set 1): Left = 6 mm x 2 + 3 reps, Right = Closed x 3 + 2 reps
    • (Set 2): Left = 6 mm x 3 + 2 reps, Right = Closed x 2 + 3 reps
    • (Set 3): Left = 6 mm x 2 + 3 reps, Right = Closed x 1 + 4 reps
    • (Set 4): Left = 6 mm x 1 + 4 reps, Right = Closed x 0 + 5 reps
  • Board Pronated Hand Holds (each hand): 1.75 lbs. x 4 sets x 30 seconds. The pronated grip works the thumb in an interesting way.
  • I worked the Muay Thai “Jab” lesson and also did a set of 100 left jabs. Then I did the “Cross” lesson, which touches on the right cross punch. Afterward I worked on Taekwondo White Belt Drill #1. All of this comes from the globalmartialarts.university site.

Calories: 2088, Protein: 150 g.

Tues, March 30th

  • I warmed up with some miscellaneous yard work and mowed the Lower Fifty. After that I did some more warm up work with the indian clubs and steel mace.
  • Arnold Presses: 35 lbs. x 8 reps, 30 lbs. x 3 sets x 8 reps
  • (Super Set) DB Lateral Raises: 15 lbs. x 4 sets x 8 reps + following exercises 10 lb. mace (ea. side):
    • (Set Three) Grave Diggers x 15 reps
    • (Set Four) Pike Push Ups x 10 reps
      • I’m not satisfied with my form on these. I’ll have to do some research.
  • Dead Bugs (2-ct): 36 reps + 64 reps (rest-pause as needed) = 100 reps
  • I worked on some Muay Thai footwork and the left jab. I did some upper body stretching to end the workout and a little more stretching in the evening.

Calories: 2208, Protein: 120 g.

Wed, March 31st

Morning Walk: 2.29 miles. Calories: 2257, Protein: 162 g.

Thur, April 1st

Morning Walk: 2.9 miles.

I took an hour archery lesson in the early afternoon to see what I needed to work on after over a year of not shooting (except for last week) what with the range being closed and all. I had a lot of things I needed to address but I think we did make some progress.

The instructor let me stay and shoot by myself afterwards for about a half hour. I shot a somewhat harder target (though still not a particularly difficult one) than last time. I had some nice rounds and some pretty ugly ones too but I did have this one round where I did very well indeed. It was as if I had been touched by the breath of Artemis and was pulling a +3 bow and letting fly with +2 arrows. Now if I could just bottle that moment!

  • Captains of Crush Gripper (Trainer, 100 lbs.):
    • (Set 1): Left = 6 mm x 4 + 1 reps, Right = Closed x 0 + 5 reps
    • (Set 2): Left = 6 mm x 4 + 1 reps, Right = 4 mm x 4 + 1 reps
    • (Set 3): Left = 6 mm x 4 + 1 reps, Right = 4 mm x 4 + 1 reps
    • (Set 4): Left = 6 mm x 4 + 1 reps, Right = 4 mm x 4 + 1 reps
    • (Set 5): Left = 6 mm x 3 + 2 reps, Right = 4 mm x 4 + 1 reps
    • (Set 6): Left = 4 mm x 2 + 3 reps, Right = 2 mm x 4 + 1 reps
    • I did better than usual with my left hand but worse with my right. Although I didn’t feel fatigued after my archery session, I suspect my right hand was a little tired from all that shooting.
  • Board Pronated Hand Holds (each hand): 1.75 lbs. x 4 sets x 30 seconds. (Thirty seconds rest between sets.)
  • Did a little stretching in the evening.

Calories: 2252, Protein: 124 g.

Fri, April 2nd

Afternoon Walk: 4.76 miles. Calories: 2254, Protein: 142 g

Sat, April 3rd

Afternoon Walk: 5.25 miles. Calories: 2986, Protein: 153 g.

(I gained 0.2 lbs. this week. My total loss thus far is 30 lbs.)

Planted Some of our Accountant’s “Giant Green Plants”*

The other day was a very busy day, taken up mostly with the annual bureaucratic ritual, here in the States — The Finalizing of the Yearly Taxes.

The proper ablutions were made, rituals conducted, precedents consulted, and paper clips numbered. Requisite forms, charts and tables were anointed with holy oils and two teardrops shed by an ancient billionaire in 1929, decanted from an emerald bottle cut from a living gem, carved in ancient days by a now forgotten, blind member of an exclusive guild of artisans.

Finally, the dread offering was sealed with consecrated typewriter ribbon cunningly harvested from a cold iron Olivetti, and runic red tape, then borne by hybrid conveyance by this solipsistic acolyte to our personal priestess/accountant, who administers and protects our Vast Financial Empire.

Such are the fiscal rituals this time of year in these United States….

Our accountant, as would be expected from her exalted position, is Lady to vast estates and oversees many minions from her walled latifundium kissed by the mighty Pacific. I pulled up in my old, ratty, falling-apart-that-refuses-to-die-because-of-its-indominable-machine-spirit Land Cruiser, got out, and wandered about admiring the landscaping as I do every year while I’m waiting for her to shimmer out of her home office and greet me.

I planted these not too far from our front door.

I was scooched down in the act of sniffing at a patch of succulents when my accountant made her entrance.** I stood up feeling kind of like a character out of a Jeeves & Wooster story. To avoid making what should be a short story longer, we conducted our business and she offered me a couple of the plants that I had been examining earlier.

I transplanted the plants to new homes in our yard as you can see in the pictures above and below.

I asked her what variety of succulent these plants were and she answered in that tone of voice, dripping with ancient wisdom, I have grown used to over the years, “Giant Green Plant.” That sounded ok to me, so I’m guessing the scientific name would be something like Magnaherbam virentem, of the Family Plantae of course.***

I thought I’d try an experiment and plant a cluster next to one of my smaller redwood trees. I know that succulents are by and large pretty hardy, but redwoods have a reputation for killing lesser plants that misguidedly take shelter beneath their lofty boughs. I did my best by loosening and turning the earth and clearing away the accumulated weeds and debris. So I did my part and the rest is up to this small Giant Green Plant.

I’m thinking of going by the garden store soon and grabbing a spray bottle of stuff that supposedly keeps the deer away but doesn’t harm the plants. I have no idea if the massive deer population that frequents our backyard will like our new additions or not, but I do want to give my new succulents every chance of success.


* I was going to include this in my upcoming weekly workout report but after I finished typing it I thought text had enough bulk to stand on its own rather than being a subtext in my typically already long workout posts.

** They didn’t really smell like anything.

*** EDIT (April 15, 2021): Someone from the internet narrowed it down to being an Aeonium or “tree houseleek,” which according to Wikipedia, “is a genus of about 35 species of succulent, subtropical plants of the family Crassulaceae.”

Work Outs: March 21 – 27, 2021 (Mountain Lion and Ring Necked Snake)

I thought this short video of a mountain lion out for an evening stroll was interesting, given that it was taken near my neighborhood. I see their tracks all over the area. In my yard, on the hiking trails, their signs are all over the place if you look for them. There are the more subtle signs like tracks and scat, but occasionally we come across carcasses and things like legs of deer sitting in the middle of hiking trails.

A few years ago I saw the yellow eyes of one gleaming from behind our propane tank one evening when I was coming back from a evening of gaming. I gave the cat the high beams and it got the hint and ran off. Not too long after that we installed some motion-sensitive lights in part to greet our friendly, feline nocturnal visitors.

Video used with permission. Videographer declined video credit.

The only time I’ve clearly seen a mountain lion in the wild during the day was many years ago when we were hiking up near Folsom Lake, which isn’t too far from Sacramento, California. (The capitol of the state.) He was sitting on a huge boulder on top of a rise along the trail we were hiking on. It was kind of funny because he was sitting there cleaning himself and took awhile to notice that we noticed his presence. Then all of a sudden it seemed to dawn on the lion that we were watching him watching us and he jumped up all frightened and offended before shimmered off into the wilderness. Funny how they have many of the same mannerisms as house cats, albeit giant ones. The memory reminds me a bit of one of our past cats, Nero, but many years would pass from this incident before Nero would be born.

Sun, March 21st: Calories: 2912, Protein: 172 g.

Mon, March 22nd

  • Morning Walk: 3.27 miles.
  • Captains of Crush Gripper (Trainer, 100 lbs.):
    • (Set 1): Left = 6 mm x 3 + 2 reps, Right = Closed x 2 + 3 reps
    • (Set 2): Left = 6 mm x 3 + 2 reps, Right = Closed x 2 + 3 reps
    • (Set 3): Left = 8 mm x 6 + 2 reps, Right = Closed x 1 + 4 reps
    • (Set 4): Left = 8 mm x 5 + 3 reps, Right = Closed x 1 + 4 reps
    • (Set 5): Dynamic Training with the Sport (80 lbs.) gripper. I did 20 reps with each hand. I closed the gripper all 20 times with my right (barely) but couldn’t close it completely with my left after 10 reps.
  • I warmed up with some dynamic stretching, the 5 lb. mace, and did some work with indian clubs. Then I did the MV-2 Workout with my 10 lb. mace. I did standing 360’s instead of kneeling and I did the chest press from a horse stance, from the MV Workout, because I forgot that I was supposed to do overhead presses instead.
  • I concluded the session with some Cobras, Cat-Cow Pose, and Downward Facing Dog. I also added in some Triangle Pose after reading “8 Easy Yoga Poses for Everyone” by Health Tips Now.

Calories: 2015, Protein: 138 g.

Tues, March 23rd

  • I helped my husband with his early morning workout by doing some medicine ball passes and rotational work. I also followed along with his post-workout static stretching routine.
  • Later, I warmed up with some dynamic stretching then reviewed Taekwondo “White Belt – Class 1” (focus on front snap kick and low block) on the globalmartialarts.university site.
  • Cossack Squats: 10 reps. This was the first time I got 10 without having to use a hand for balance/assistance.
  • KB Goblet Full Squats: 35 lbs. x 4 sets x 12 reps
  • BB Romanian Dead Lifts: 65 lbs. x 4 sets x 12 reps
  • Calf Raises (alternate seated and standing each set): Seated, One Leg 15 lbs. x 2 sets x 12 reps, Standing 2 sets x 20 reps

Calories: 2121, Protein: 151 g.

This cutie is a ring-necked snake (diadophis punctatus), which belongs to the Colubridae family. According to Wikipedia, this is the largest family of snakes and has representatives on every continent except Antarctica.

Someone in my area took this picture and was kind enough to give me permission to use it, though she didn’t want a photo credit.

I’m not surprised that ring-necked snakes are in our area once I read that they enjoy dining upon salamanders, earthworms and slugs, which we have aplenty in the redwood forest.

Wed, March 24th

  • For my warm up I did some dynamic stretching, worked with the indian clubs a little and then performed one set of the MV Workout with my 5 lb. mace.
  • I did one round from the Candy workout. The full workout is five rounds of 20 Pull Ups, 40 Push Ups, and 60 Squats. Regular pull ups and push ups aren’t happening for me in yet so I modified things where I used the 4th step on my cellar stairs to do incline push ups and for the pull ups did seated, leg assisted ones, which are an easier progression to eventually doing full pull ups. I did Hindu Squats instead of the easier (for me) regular squats.
    • A couple of useful pull up videos: One by Jeff Cavaliere about some of the technical aspects of pull ups, and another detailing progressions by Jessica Estrada.
  • (Super Set):
    • Alternating Sets of Seated, Leg-Assisted Pull Ups & Chins: 4 sets x 10 reps
    • Face Pulls: 12.5 lbs. x 4 sets x 12 reps
  • Sandbag (100 lbs.) and Fitness Rock:
    • (Set One) Picked up bag from 16″ platform and walked it outside (40 steps) to the tailgate of our Land Cruiser.
    • (Set Two) Picked up bag from tailgate (~31″) and held in bear hug hold for 45 seconds.
    • (Set Three) Picked fitness rock up from ground and threw it up and back, over my shoulder with the idea of building explosiveness. I did this for 8 repetitions.
    • (Set Four): Sandbag Bear Hug Hold: 45 seconds.
    • (Set Five): Threw fitness rock over shoulder x 8 reps
    • (Set Six): Picked up bag from tailgate and walked it 40 steps back to where it lives inside of our basement.
    • (Set Seven): I walked down the street with my fitness rock on my shoulder, to the yellow 5 mph speed limit sign and then jog-walked back uphill to my house. (I switched shoulders a couple of times.) The trip took 3:07 minutes.
  • Calories: 2266, Protein: 157 g.

I went to the local range and did some archery on the 24th. My poor, neglected recurve bow hasn’t seen any use in over a year now because all of the local venues have been closed and are just starting to open back up.

I was pretty rusty and mostly shot at one of the easier targets. I was kind of all over the place but I did have one round where everything seemed to come together and I shot ok. I think I might take a lesson next week and see about fine tuning things.

I thought about putting in some targets on our property last year. We have plenty of room but I know the neighbors wouldn’t appreciate it too much. We have good relations with everyone around us and that could all go away with one misplaced arrow shot into someone’s backyard. So I decided to take a break and I’m not sorry I did. Getting back to archery now is fun since I haven’t done it in so long.

Thur, March 25th

  • Morning Walk: 2.9 miles.
  • Captains of Crush Gripper (Trainer, 100 lbs.):
    • (Set 1): Left = 6 mm x 3 + 2 reps, Right = Closed x 2 reps + 3 reps
    • (Set 2): Left = 6 mm x 4 + 1 reps, Right = Closed x 2 reps + 3 reps
    • (Set 3): Left = 6 mm x 2 + 2 reps, Right = 2mm x 6 reps
    • (Set 4): Left = 6 mm x 3 + 2 reps, Right = 2mm x 5 + 1 reps
    • (Set 5): Dynamic Training with the Sport (80 lbs.) gripper. I did 30 reps with each hand. I closed the gripper 20 times with my right (barely) and then did 10 more reps with the Guide (60 lbs.) gripper. I reached failure with the Sport, with my left hand, at 12 reps and then did 18 more reps with the Guide.*
  • I followed along with the Muay Thai “Stance,” “Footwork,” and “Jab” introductory lessons on the globalmartialarts.university site.
  • Recumbent Bike: 35 Minutes, Interval Training. Level: 4 – 8, Speed (rpm’s): 70+ recovery intervals, 75+ higher resistance intervals, 100+ sprints. I did the “Intermediate Recumbent Bike Endurance Intervals Workout,” video put out by Sunny Health & Fitness. The presenter was Sydney Eaton. The workout was interval training with increasing resistance each set, ending with eight 20 second sprints with 10 seconds rest in-between each round.
  • I ended with some stretching and made sure I did some Cat-Cow, Cobra and other poses and stretches, which seem to help keep my back loose. I also made a point of working on maintaining my side-lunge stretch and worked on the arms portion of the Cow Face pose, which I do a little every day now. I also worked in some stretching while I was watching my pot of Hoover Stew simmer. (I’ll post a recipe about that in a week or two.) I finished off my stretching with a few minutes of Legs Up the Wall (Viparita Karani). I have done these with the legs apart in various ways to stretch out the inner thighs for kicking and such, on the advice of a massage therapist I went to years ago, but never this way. It felt pretty good.

Calories: 2254, Protein: 142 g.

I get the impression my neighbors think my dooryard sandbag and rock work is a little weird.

Fri, March 26th

  • Morning Walk: 1.96 miles.
  • Later in the morning, I warmed up with some dynamic stretching, indian clubs and a little mace work.
  • Dead Bugs (2-ct): 35 reps
  • DB Curls: 25 lbs. x 3 sets x 10 reps, 1 set x 8 reps
  • (Exercise Complex: FOUR ROUNDS)
    • Push Ups (2nd cellar stair using handles): 3 sets x 8 reps, 1 set x 4 (2nd stair) + 4 (3rd stair) reps
    • Bench Dips (straight legs): 2 sets x 8 reps; Reverse Tricep Pushdowns (str. bar): 30 lbs. x 2 sets x 12, 15 reps
    • Side Crunches (ea. side): 4 sets x 8 reps
    • DB Hammer Curls: 20 lbs. x 12 reps, 25 lbs. x 8 reps; Alternating Cross Body Hammer Curls: 25 lbs. x 2 sets x 8 reps
  • I worked on the Muay Thai “Jab” lesson on the globalmartialarts.university site.
  • Had a nice chiropractor visit and did some stretching in the evening.

Calories: 2370, Protein: 163 g.

Sat, March 27th

  • We did some medicine ball passes and such.
  • Exercise Complex: FOUR ROUNDS [Hindu Squats 20 reps, Standing Hamstring Curls (cable) 20 lbs. x 8 reps, Walking Lunges (light knee touch) 8 reps} +
    • (Set One) Muay Thai style jabs: 50 jabs
    • (Set Two) Box Pattern Footwork (Muay Thai): 15 boxes each way.
    • (Set Three) Taekwondo White Belt Drill #1: 20 times
    • (Set Four) Cossack Squats: 8 reps
  • Finished with a quick complex: Wrist Rolling (plates): 10 lbs. x 1 time up and down, Wrist Curls using wrist rolling set up (10 lbs. x 20 reps), Plate Hold (pronated for thumbs): 5 lbs. x 30 seconds, Static Finger Extension Hold (5 lb. plate): 30 seconds
  • I reviewed the Muay Thai “Stance,” “Footwork,” and “Jab” lessons on the globalmartialarts.university site.
  • Afternoon Walk: 5.35 miles

Calories: 2672, Protein: 150 g. (I lost 0.6 lbs. this week. My total loss thus far is 30.2 lbs.)


* The idea of performing a set to muscle failure and then brining the resistance down a little and immediately doing more reps until failure and so on is called a Drop Set.

My best friend found a sick dog …

My best friend found this poor pup this morning on her way to work. The dog was obviously malnourished and dehydrated and crawled into the back seat when my friend opened the door. My friend of course called into work and said she had an “emergency vet situation,” and took went to the animal hospital to get him looked at and see if he was chipped, etc. I’m going to call her tonight and see how it went. I sure hope that beautiful pupperino is ok!!!!

If they can’t find the owner I’m going to ask if I can adopt him.

Living as we do in something of a cross between a rural area and the suburbs, we get a lot of people reporting lost animals. I saw this poster all over the area for awhile a few months ago. We have a lot of predators who call the redwood forest home — foxes, mountain lions, bobcats and the like — so I hope that kitty found her way home. Awfully nice of Dan to go to all the trouble.

Have a good day all and a very nice weekend. I’m going to start working on the round-up for the painting challenge that is ending tomorrow. If you are looking for a painting or hobby challenge for April check out the second annual “Paint the Crap You Already Own!” challenge, which starts today.

April 2021 Second Annual “Paint the Crap You Already Own!” Painting and Hobby Challenge

The “Neglected but Not Forgotten” painting challenge ends on April 2nd, so I thought I’d announce the April challenge before I get too busy doing the “Neglected” round-up, which is looking like it’s going to be large indeed! For April I’m going to do a second annual “Paint the Crap You Already Own!” challenge.*

The idea is simple.  You can paint anything you want so long as you owned it on or before April 1, 2021. It doesn’t have to be a neglected model — you can have purchased it the day the challenge begins if that is your desire. A nice way to perhaps add something new to your collection of painted miniatures if you are tired of painting neglected models smelted during the Age of the Antonines.

Always good advice! 🙂

Also, again this year, as a Hobby Challenge, you don’t have to confine yourself to painting models.  For example, you can write a short story, paint a picture (or bedroom or some cave art), develop a recipe, post a Youtube video, complete a needlepoint project, finishing putting together a swing set out in your backyard, put in a porch light, etc.  Pretty much anything fun, hobby or craft oriented that you start on or before April 1st.**

Rules of the Challenge

  • Models for this challenge must be ones you owned on or before April 1, 2021.
  • The challenge closes on May 2nd, 2021 at midnight (your local time).  If you can’t get your pictures posted by that date, it is fine.  Just post them as soon as you can.
  • You can complete one model or project for this challenge or as many as you want.  Basing is optional if you don’t plan on doing basing later. It is mandatory if the plan is for the finished project to be based.
  • Models and projects you feature in other challenges (not also run by me) are welcome here too.
  • You can join in, and add more models at any time as the month goes along.
  • Models from any company, range, time period, scale, etc. are welcome.
  • Questions and/or ideas?  Let me know in the comments.
  • For those who missed the 2020 round-up in two parts, you can see part one here and part two here.
Pioneer’s Cabin Diorama by Dave of The Imperfect Modeller.

Painting an entire diorama is certainly a worthy project and who doesn’t love a fully painted tank?

Panzerkampfwagen VI, Pattern Tintenfisch, from Sir John’s Just Needs Varnish!

Of course some good, old-fashioned space marines are always welcome.  One or a whole squad.  (Wretched, Gollum-looking person peering out of a hole optional.)

My friend, Daniel’s, Deathwing terminators from a March 2017 game.

Like I said, a project doesn’t have to be painting miniatures to have a place in this April challenge.  Something like this map I made using Campaign Cartographer software or one drawn by hand would find a welcome home here.

Might be fun to run a Fantasy-meets-Old West mini-campaign using my little map?

Carve some Easter pumpkins, perhaps?***

If  you don’t want to paint a picture, play a game, paint a model and making videos is lame … then when all else fails bake a Cthulhu pie!

Once again, “In his pie at R’lyeh, dead Cthulhu dreams for (drowns in?) whipped cream.”
Tree Symbol Clip Art

* This challenge also has the added feature that I can pretty much recycle the challenge announcement, including the pictures, from last year. I kind of wanted to give that Cthulhu pie some more love!

** Home improvement projects may or may not be fun but they are “crafts” and thus count for this challenge.

*** Ensorcelling said pumpkin(s) as container(s) for the bewitched life force(s) of extinct but somehow still nascent being(s) of pure song is, like basing, optional unless you were planning on doing this at some point to complete the project in which case said thaumaturgy is mandatory. I will make case by case exceptions if you have unavoidable blockages such as not being able to secure required material components, timing of sacrifices due to astrological-related issues, ritual assistant union troubles, etc.

Work Outs: March 14 – 20, 2021 (Vegan Parmesan Cheese Recipe, Goldilocks the Steel Mace, and Gas Station Spider)

This week I made some vegan parmesan cheese following a recipe from ourplantbasedworld.com, which think is an excellent website. The recipe is called (appropriately enough) “Homemade Vegan Parmesan.”

This is another offering that is extremely easy to make. All that was required was measuring out a few ingredients and blending them in my food processor/blender. The recipe calls for walnuts, which is what I used, but you can substitute any kind of nuts you have on hand, according to the recipe. I wonder how this would taste with the ubiquitous peanut?

We really enjoyed the cheese and according to the recipe it keeps in the refrigerator for about three weeks. So far we’ve had it on pasta, soup, salad, several vegetable dishes, and in omelets.*

It is 55 calories and provides 2 grams of protein per tablespoon. Given that the recipe includes a decent amount of nutritional yeast, it also confers some B vitamins.**

(Photo by Gus of ourplantbasedworld.com. Used with permission.)

Sun, March 14th

Morning Walk: 3.25 miles. Calories: 2885, Protein: 150 g.

Mon, March 15th

  • I helped my husband with his early morning workout with some medicine ball tosses and rotational passes.
  • Captains of Crush Gripper (Trainer, 100 lbs.):
    • (Set 1): Left = 8 mm x 6 + 1 reps, Right = Closed x 3 reps + 2mm x 4 reps
    • (Set 2): Left = 6 mm x 4 + 1 reps, Right = Closed x 2 reps + 2mm x 4 reps
    • (Set 3): Left = 6 mm x 3 + 2 reps, Right = Closed x 2 reps + 2mm x 3 reps
    • (Set 4): Left = 8 mm x 3 + 2 reps, Right = Closed x 1 rep + 2mm x 4 reps
    • (Set 5): Dynamic Training with the Sport (80 lbs.) gripper. I did 20 reps with each hand. I closed the gripper all 20 times with my right (barely!) but couldn’t close it completely with my left after 11 reps. I ended with some finger extension work and some thumb training using the gripping egg.
  • I some dynamic stretching and worked with the indian clubs a little, concluding my warm-up by doing the MV-2 Workout with my 5 lb. mace.
  • I did the Wyatt with incline push-ups. For each set, I used the 3rd step on my basement stairs until it got too hard and then I went to the 4th step. My time was 44:53. I concluded the session with some static stretching and also did some Cobras, Cat-Cow Pose and Hindu Push Up Stretches.

Calories: 2297, Protein: 157 g.

I’ve been using my trusty 5 lb. thrift store steel mace now for awhile and I think that I’ve outgrown it somewhat. So I bought the pictured 10 lb. mace, which is produced by Retrospec.

I like the Retrospec mace quite a lot so far. It is a bit longer (40″ versus 30″) which is nice because using the mace gets harder the further one grips near the end of the handle. Conversely, gripping closer to the business end makes things easier. So there is a bit more versatility in having the longer handle.

Also, the 5 lb. mace feels better balanced. The Retrospec mace, with its larger head feels a bit more unbalanced for its weight, which makes it harder to use. That is a good thing. Thus far I’m finding the new mace satisfactory. Five pounds is too light, fifteen pounds would be too much but this mace is just right.***

The only thing so far I’m finding that I don’t like about the Retrospec mace is the finish. Even though I haven’t dropped it or scrapped it yet there are a few tiny bits of paint that have flaked off exposing the bare metal. This isn’t a big deal because I can always touch it up with a bit of spray paint but that is a small drawback.

Still, the price of the mace was right and otherwise I’m very happy with it. I’d certainly buy from Retrospec again albeit with the expectation of having to maintain the paint job if I was doing something like beating on tires with one of their maces.

My smaller, first mace will always have a home though. It is very useful for warming up and also for when I want to learn something new. Once I build up my mace collection more, it’ll probably also be useful for things like drop sets.

Tues, March 16th

  • Morning Walk: 2.37 miles. Calories: 2085, Protein: 152 g.

Wed, March 17th

  • Morning Walk: 3.26 miles. Calories: 2121, Protein: 162 g.

Thur, March 18th

  • I helped my husband with his early morning workout with some medicine ball tosses and rotational passes.
  • Later in the day, I warmed up with some mace and club work and a little dynamic stretching.
  • Arnold Press: 30 lbs. x 12 reps, 35 lbs. x 6 reps, 30 lbs. x 2 sets x 8 reps
  • (Super Set) DB Lateral Raises: 15 lbs. x 4 sets x 15 reps +
    • (Set One) Swing & Catch (10 lb. mace, ea. side): 10 reps.
    • (Set Two) Rebel Press (10 lb. mace, ea. side): 10 reps
    • (Set Three) Incline Plank using 10 lb. mace: One Minute. I was going to try and “walk” down the handle like this guy is doing in the video with a barbell but I ended up almost face planting when I tried it, which was good for a laugh. So I stayed in a static hold at the end of the mace for one minute.
  • Board Hand Holds: 4 sets x 30 seconds. Alternating sets of hands pronated holding a short board with 1.5 lbs. at the end and supinated grip a holding long board. The pronated grip worked the thumb and I felt it strongly in my fingers doing the supinated hold. The sensation was different than using the hand grippers. We have some weight plates coming in the mail soon; I think I’ll try the same exercise with them once we get them.
  • Alternating Cross Body Hammer Curls: 20 lbs. x 2 sets x 12 reps; DB Hammer Curls: 25 lbs. x 2 sets x 8 reps
  • Finished off the workout with 20 Grave Diggers using the new mace and then did some Cobras, Cat-Cow Poses and Hindu Push Up Stretches to end the workout.

Calories: 2177, Protein: 155 g.

I’m always on the look out, when I’m out in Nature, for little beasties and fun things to take pictures of. I am convinced that the gas station (in its way) is as much Nature as the hiking trail and I found this little sprite hanging out on one of the blue concrete and steel posts stores put up to protect their pumps from people running into them.

Our little friend kept running around the post, once it saw I was trying to photograph it. (I guess gas station sprites can be shy.) I got a couple of shots though and although not the best pictures I’m pleased that you can see the little hairs on its legs, which I think are especially nice. If you click on the images you’ll be able to get a slightly better look at that pretty leg hair!

Fri, March 19th

In the afternoon I warmed up with some dynamic stretching and indian clubs, then did the Bad Karma workout, which amounts to a whole lot of barbell curls and kettlebell swings. I kept it light and used 10 lb. dumbbells and a 15 lb. kettlebell. (The standard calls for a 35 lb. barbell and a kettlebell that weighs a “pood,” which is a hair over 36 lbs. Don’t have a bar yet.) One is supposed to keep track of time to completion and mine was 11:12. The weights were light but my biceps felt it strongly all the same and I was breathing quite hard by the end. My brachioradiales were pretty sore for a few days afterwards as well.

Calories: 2168, Protein: 156 g.

Sat, March 20th

Calories: 2895, Protein: 150 g. (I lost 1.4 lbs. this week. My total loss thus far is 29.6 lbs.)


* My husband enjoys a plant-based egg substitute called Just Egg, while I cling to good, old-fashioned ones that still come in shells. I’ve gotten pretty good at making two omelets simultaneously in different pans — his on the right and mine on the left. I’ve done this so often now I’m even able to time them so they are done at the same time. (I find Just Egg takes a little longer to cook than Eggs in Shells.

** I’ve noticed that many commercial vegan cheese preparations taste pretty good but are often a source of empty calories, typically having no protein at all and not many vitamins. I like this parmesan cheese because it delivers on taste but also packs in a lot of nutrition.

*** I never gave the thrift store mace a proper name but I am compelled to name my new one “Goldilocks.”

Work Outs: March 7 – 13, 2021 (Vegan Pesto Recipe, and California Poppy)

This week I made some pesto following a recipe from ourplantbasedworld.com called “5 Minutes Vegan Pesto.” Indeed, the pesto was five minutes and done because all it involved was dumping a bunch of ingredients into the food processor. Hard to get much simpler than that.

I used walnuts instead of pine nuts because I had the former on hand. I also used pre-minced garlic from a bottle instead of fresh because, again, that is what I had on hand. I added a bit more salt to balance the sweetness of the bottled garlic and it came out fine. I suspect if I used fresh garlic and roasted it myself, as the recipe calls for, I wouldn’t have needed the extra salt.

I put the pesto over some mysterious pasta that came with the herbs and such all mixed together. I say “mysterious” because the stuff has been sitting in our pantry for probably two years and I have no idea where it came from. Still, it cooked up fine and with the pesto was tasty. I sautéed some mushrooms and put some on top of the pasta and served the rest on the side.

My husband and I both liked the pesto and I’ll most likely make it again since it isn’t easy to find vegan pesto my plant-based husband can eat. Besides, this stuff is pretty darned tasty even if dietary restrictions aren’t a factor.* Gus also has a Creamy Vegan Sauce that looks interesting and might work better than pesto for putting over steamed vegetables and the like.

Sun, March 7th

Morning Walk: 6.71 miles. Calories: 3068, Protein: 146 g.

Mon, March 8th

Morning Walk: 3.05 miles. Calories: 1998, Protein: 152 g.

Tues, March 9th

  • Warmed up with some dynamic stretching, indian club and steel mace work.
  • Arnold Press: 30 lbs. x 4 sets x 9 reps
  • DB Lateral Raises: 15 lbs. x 8, 9, 9, 8 reps
  • Alternating Sets of DB Rear Delt Rows (12 lbs.) and Face Pulls (12.5 lbs.): 4 sets x 12 reps
  • (Athlean-X Arm Program, Day Eighteen) Tricep Pushdowns (rest-pause as needed): 55 lbs. x 4 sets x 12 reps
  • Dead Bugs (2-ct): 30 reps
  • Full Squats: 30 reps

Calories: 2118, Protein: 157 g.

I was browsing through our old collection of pictures, that we’ve never done anything with, and I found this picture of what I believe is a California poppy, which is the state flower of California. I took this picture some years ago up near (I think) Union City, CA when we were out on a hike.

Wed, March 10th

  • I did the MV-2 Steel Mace Workout with my Thrift Store 5 lb. Steel Mace.
  • Cable Lat Pull Downs (Hog Bar): 70 lbs. x 4 sets x 9 reps
  • Standing Cable Rows (Hog Bar): 60 lbs. x 4 sets x 12 reps
  • (Athlean-X Arm Program, Day Nineteen) DB Cheat Curls: 25 lbs. x 4 sets with 5 second eccentric until failure, then 4 seconds eccentrics to failure then 3 seconds. Once I cannot control the downward motion for 3 seconds then the set is over.
  • Sandbag Bear Hug Carry (100 lbs.): Picked up bag from 16″ platform and walked 40 steps.
  • I worked on White Belt Solo Drill #2, which is low and high blocks, and front kicks from a ready stance.
  • Captains of Crush Gripper (Trainer, 100 lbs.):
    • (Set 1): Left = 8 mm x 7 reps, Right = Closed x 1 rep + 2mm x 4 reps
    • (Set 2): Left = 6 mm x 3 + 2 reps, Right = 2mm x 6 + 1 reps
    • (Set 3): Left = 8 mm x 7 reps, Right = 2mm x 6 reps
    • (Set 4): Left = 6 mm x 6 + 1 reps, Right = 2mm x 3 + 2 reps

Calories: 2159, Protein: 151 g.

I’ve often seen poppies in large groups but this one was all alone, managing to grow up through a tangle of grass. I remember now being surprised that the flower managed to survive which led me to take these pictures. The picture below conveys a better sense of how the poppy had quite a lot of competition going on around it or at least to my eye it did. (I don’t pretend to know much about Botany.)

Maybe this picture should be a metaphor about not giving up when things are hard?

Thur, March 11th

  • Warmed up with some dynamic stretching and indian club work. I also practiced the Swing & Catch with my steel mace.
  • DB Bench Press: 40 lbs. x 10, 9, 9, 8 reps
  • Incline Push Ups: 3rd Step x 3 sets x 8 reps, 17″ Bench x 6 reps
  • Spring Bar: Heavy x 7 reps, Light x 3 sets x 15 reps. Alternating sets with hands supinated and pronated.
  • EXERCISE COMPLEX: Internal Rotation with Shoulder Abduction (orange band, ea. arm) x 10 reps, Cable Wrist Rolling 15 lbs. x once up and down, White Belt Solo Drill #2 x 10 times, Dead Bugs (2-ct) x 30 reps, Standing Side Crunches (2-ct) x 20 reps, Mace Chest Press From Horse Stance (2-ct) 5 lbs. x 30 reps
  • (Athlean-X Arm Program, Day Twenty) PJR Pullovers: 35 lbs. x 4 sets with 5 second eccentric until failure, then 4 seconds eccentrics to failure then 3 seconds. Once I cannot control the downward motion for 3 seconds then the set is over.
  • Did some stretching and lacrosse ball work to end the session.

Calories: 2247, Protein: 151 g.

In addition to doing the Swing & Catch away from your face, which I touched on last week, I found that it is good to do this exercise over a rubber mat or something other than concrete or a hardwood floor you want to stay nice. I ended up having a drop, which bounced off the mat and then did a three-sixty and bounced off our concrete floor. Fortunately the floor was unscathed but it did scar my mace up a little, which is fine. Fortunately, I had some black Rustoleum gathering dust so I sprayed where the bare metal was showing to inhibit potential rusting.

Some minor battle damage now but maces don’t need to be pretty.

Fri, March 12th

  • Morning Walk: 2.71 miles.
  • (Athlean-X Arm Program, Day Twenty-One) Final Arm Measurement. Both of my upper arms were 3/8″ larger than when I started the program, so I’d count it a success especially since I was in mild calorie deficit and lost about 4 pounds during this time. Having larger arms isn’t really that important to me, but if it is to you I’d suggest giving this routine a look.

Afternoon Workout: I warmed up with some dynamic stretching and then did another of Jenny Ford’s step aerobic workouts — “Step Aerobics Basics 2/3 Combos-Fitness Cardio Workout.” This one took about 45 minutes. I like how this video incorporated and expanded upon her beginner class I did last week.** Ford introduces three step combinations as part of the workout. I like how she works up to each combo and then puts it all together and moves on to work up to the next one.

Calories: 2001, Protein: 150 g.

Sat, March 13th

Calories: 2664, Protein: 151 g. (I weighed the same this week as last, so my total loss remains at 28.2 lbs.)


* A sharp eyed reader might notice that the food picture has cheese in it but the recipe is vegan. The picture is from one of those free image, no attribution required sites so it doesn’t match the recipe. Gus’s recipe calls for nutritional yeast in place of the cheese.

** I’m not new to Step Aerobics, but it has been a long time since I did a class and I’ve only recently tried doing Youtube-based step classes. Before then I always did Step in person at the gym.

Work Outs: February 28 – March 6, 2021 (“Tale of the Rings”)

I’ve walked or run by this display of a cross section from a redwood probably hundreds of times since I’ve lived near Henry Cowell Park. It is a pretty popular spot for people to take pictures. The first time I saw the display I have to confess I frowned a little because I thought it was a cross section from a tree that had been cut down.

While I understand the need for paper and wood products, I figure they can be produced without hacking down a tree that has been minding its own business for 2200 years.* Fortunately, once I looked more closely I saw that the tree fell (wasn’t cut) in 1934. (This was confirmed by the rangers I talked to in the information area.) So that gave me a warmer feeling about this display.

This display greets one at the main entrance to the Redwood Loop.

Sun, February 28th

(Athlean-X Arm Program, Day Eleven) Tricep Pushdowns (rest-pause as needed): 50 lbs. x 4 sets x 12 reps

Calories: 2334, Protein: 160 g.

Mon, March 1st

  • Morning Walk: 1.81 miles.
  • I warmed up with some dynamic stretching and indian club work. Then I did the MV Steel Mace Workout.
  • I reviewed the “Stances” lesson and then followed along with “White Belt – Class 5” (solo drills) on the Global Martial Arts University website.
  • (Athlean-X Arm Program, Day Twelve) DB Cheat Curls with 4 second eccentrics: 25 lbs. x 4 sets x 8 reps. (The program calls for a barbell but I don’t have one yet so I used dumbbells.)

Calories: 2177, Protein: 150 g.

Close up of information sign in the display.

Tues, March 2nd

  • Warmed up with some dynamic stretching and indian club work.
  • Arnold Press: 30 lbs. x 10 reps, 3 sets x 8 reps
  • DB Bench Press: 35 lbs. x 12 reps, 40 lbs. x 3 sets x 8 reps
  • DB Lateral Raises: 15 lbs. x 4 sets x 8 reps
  • Spring Bar: Heavy x 2 sets x 8 reps, Light (over head) x 12, 10 reps
    • Alternating sets with hands supinated and pronated.
  • EXERCISE COMPLEX: Face Pulls 12.5 lbs. x 20 reps, Incline Push Ups 3rd step x 10 reps + 4th step x 10 reps, [2 SETS: Hindu Push Up Stretches x 10 reps, TaeKwondo White Belt Solo Drill #2 x 10 times**], Knee Hover (2 seconds) x 20 reps, Bell Tower Crunches (each side) 25 lbs. x 20 reps, KB Alternating One Handed Russian Swings 15 lbs. x 20 reps
  • (Athlean-X Arm Program, Day Thirteen) PJR Pullovers with 4 second eccentrics: 35 lbs. x 4 sets x 8 reps
  • Ended the workout by picking up my 100 lb. sand bag from a 16 inch platform and walking 30 steps with it and then doing some more indian club work.

Calories: 2408, Protein: 183 g.

Here is a close up of some of the little markers denoting where the tree was in its growth during certain historical events. Apparently the tree predates the historical date of the birth of Jesus by a couple of hundred years or so.

Wed, March 3rd

  • Morning Walk: 4.07 miles.
  • (Athlean-X Arm Program, Day Fourteen) Rest Day.

Calories: 2167, Protein: 154 g.

Thur, March 4th

  • Morning Walk: 3.51 miles.
  • Captains of Crush Gripper (Trainer, 100 lbs.):
    • (Set 1): Left = 8 mm x 6 reps, Right = Closed x 2 reps + 2mm x 5 reps
    • (Set 2): Left = 6 mm x 4 reps, Right = 2mm x 7 reps
    • (Set 3): Left = 8 mm x 6 reps, Right = 2mm x 6 reps
    • (Set 4): Left = 6 mm x 5 reps, Right = 2mm x 6 reps
    • (Set 5): Left = 4 mm x 2 + 3 reps, Right = Closed 0 + 5 reps
    • (Set 6): Dynamic Training with the Sport (80 lbs.) gripper. I did 20 reps with each hand. I closed the gripper 15 times with my right but couldn’t close it completely with my left after 10 reps. I ended with some finger extension work and some thumb training using the gripping egg.
  • (Athlean-X Arm Program, Day Fifteen) DB Incline Waiter Curls with six pulses each rep: 30 lbs. x 4 sets x 9 reps
  • I did an afternoon jog-walk for 7.15 miles. I stayed mostly on pavement and there were substantial hills. Total mileage for the day was 10.66 miles (17.13 km).

Calories: 3286, Protein: 151 g.

Fri, March 5th

  • Morning Walk: 3 miles.
  • I did some indian club and steel mace work. I also worked on a couple of mace exercises I’ve never done before. The first was the Half Kneeling 360’s, which were pretty easy since they were the 360’s I’ve been doing just from one knee. I like these because I have to go outside when doing standing 360’s so as to avoid hitting the basement rafters. The other exercise was the Swing and Catch, which was a little trickier.***
  • (Athlean-X Arm Program, Day Sixteen) Bench Dips with 6 pulses each rep: 4 sets to failure. (I forgot to write down how many reps I did.)
  • I worked on some Taekwondo high and low blocks from a ready stance.

Calories: 2048, Protein: 159 g.

I’ll have to put up some pictures of the Fremont Tree in a future post.

Sat, March 6th

  • I followed along with Jenny Ford’s “Beginner Step Aerobics Fitness Cardio” video for 30 minutes.
  • I practiced the Swing and Catch exercise with my 5 lb. steel mace.
  • (Athlean-X Arm Program, Day Seventeen) Alternating Cross Body Hammer Curls (rest-pause as needed): 25 lbs. x 4 sets x 12 reps
  • Dead Bugs (2-ct): 43 reps
  • Stretched and did some foam rolling, etc. in the evening for about 35 minutes.

Calories: 2410, Protein: 150 g. (I lost 1 pound this week, so my total loss is 28.2 lbs.)


* I figure once you make it to that age you deserve some special consideration. 🙂

** White Belt Solo Drill #2 is two low blocks, two high blocks, and two front kicks from a ready stance. You alternate arms and legs so if you do the first low block with your left then you do the other moves starting with the left as well. For the first set I started with the left and the second I started with the right.

*** For anyone thinking of doing the Swing & Catch, I think Vaughn’s advice about doing the swing off to the side and avoiding swinging the mace up toward your face is probably good. As he says, you probably don’t want to have to make an emergency visit to the dentist. (Or the plastic surgeon.)

The “MV-2” Steel Mace Workout

This week I present another steel mace workout patterned similarly to the MV Workout I posted a couple of weeks ago. Just like last time the exercises come from Aubrey Marcus and Coach Vaughn. All of the movements are demonstrated between both presenters’ videos. Instead of finishing with a chest press I decided to change it up and finish with the overhead press.

Also, like last time, the structure of the workout follows Marcus’ “Ultimate Steel Mace Workout” or as he calls it, “The Warrior Maker.”

Two things differentiates this workout from the MV Workout. The first and most important is that MV-2 is designed to be done where you have a low ceiling. My basement ceiling and pipework is too low to safely do Standing 360’s and Barbarian Squats and sometimes (like yesterday) I don’t want to open up the basement and go outside because it is raining.

Secondly, the MV-2 doesn’t focus very much on the legs. With the MV workout you have the squats and you also get some lunging action with the Twisted Sword Draw. There is a little glute activation in the MV-2, especially with the deadlifts, but I do find this workout suitable for days when my legs are sore, which often happens especially after doing the Wyatt.

MV-2 Steel Mace Workout

This time I provided links to each exercise, which takes you to the point in the video where Marcus or Vaughn begins their presentation of the movement in question.

Do one set of 20 reps of each of the following exercises with no rest between exercises. Then, again with no rest, do another set. With the second set switch hands or your grip and do the movements in the opposite direction where appropriate.*

I aspire to deadlift like this young prodigy I found on Amazon!

What I wrote before in the MV Workout holds here as well. You can change the rest, reps, number of sets or the size mace you use to make the workout easier or harder, or align the workout more with your goals.


* A variation is to do one set but do 20 reps of the exercise one way and then 20 reps the other way (or switching hands were appropriate) before proceeding to the next exercise. Each set done this way counts as two sets done in the usual manner.